3 Easy Ways to Set Goals and Actually STICK TO THEM
Hello my gorgeous!
As we head into the end of the year, there's no doubt you'll be getting a lot of messages that encourage you to set goals for 2019.
A lot of people hate on New Years resolutions, but I actually really like the intention behind resolutions: to set a goal that you'd like to achieve.
But the unfortunate downside to resolutions is that 90% of people give up on their resolutions before January is even OVER!
Maybe this sounds like you... and maybe you're feeling discouraged about your track record with resolutions so you feel like "what's the point in even setting resolutions this year?"
Here's the thing: if you go about it in the right way, setting intentions for yourself can be POWERFUL and a surefire guarantee that you'll reach your goals.
Why You Fail at Resolutions
I spoke about this in my recent podcast episode about goal setting (I loved recording the 2018 reflection episode as well as the 2019 planning episode — definitely go check them out!) But the problem lies when people set a very vague goal (i.e. lose weight), they attach no meaning to it (aka WHY you're doing it in the first place and why it's important for you to accomplish that goal), and they try to go TOO HARD, TOO SOON.
Instead of doing what you've always done and expecting different results in 2019, I want you to start thinking about resolutions differently so that when the New Year comes around, you're more prepared than ever before to be successful!
3 Easy Ways to Set Goals & Actually STICK TO THEM!
1. SET A CLEAR, SPECIFIC GOAL.
Bad example of a goal: I want to start running.
Great example of a goal: I want to start running, so I'm going to sign up for a 5k at the end of February. I'm going to run 3 times per week for X amount of miles each day, and I'm going to schedule them into my calendar like they're appointments.
See the difference? When you set a very vague goal (I want to lose weight, get in shape, start running, lift heavy, heal my relationship with my body and food)... ask the follow up question: what does that actually LOOK like? How long will it take to achieve the goal, roughly? How will I know I've been successful?
Here's an example:
I want to run two half marathons in 2019.
I'm going to run 3 times per week for X amount of miles. I'm going to create accountability by running with my friend Jill on Tuesday and Thursday at 7 a.m., and doing my long run with a running group on Saturday mornings at 8 a.m.
I'll know I've been successful because I found two races I want to complete in June and October, which I've already signed up for to put myself on the hook!
Once you know what you want to accomplish, then it’s important to break the goal down into monthly, weekly and daily habits. What will you have to achieve on a monthly basis to make sure you reach your goal by December 31, 2019? What do you have to do weekly to make it happen? What are the daily habits you need to have in place?
Let’s use running as an example again (can you tell I’m getting back into running?! haha)
Yearly goal: I want to run 2 half marathons in 2019.
Monthly goal: Plan out which half marathons I’ll be running and establish a training plan, broken down week by week. Check in with myself at the end of each month to make sure I’ve hit a certain # of miles, based on what my training program prescribes.
Weekly goal: Based on my training plan, I have to run X amount of miles this week. That means I’m going to run on X amount of miles this week on Tuesday, Thursday and Saturday at 7 am (VERY SPECIFIC SO THERE’S NO GUESSING!)
Daily goal: Making sure I’m hydrated and fuelling my body with nutritious foods each day to make my runs feel easier and stronger. Actually getting out there and running — lacing up my shoes and getting out the door, even when I don’t wanna (because that’s the hardest part, right?) However, as I always say — self integrity (aka doing what you say you’re going to do) is what builds trust in yourself and therefore builds confidence. So each day it’s my responsibility to do what I said I was going to do and RUN!
I break this down into even more detail in my 2019 goal setting podcast episode, so go check it out if you want more ideas!
2. MAKE SURE YOU ACTUALLY CARE ABOUT ACHIEVING THE GOAL.
I can't tell you how many times I've worked with people (I'm guilty of this, too!) who have set goals with no real meaning attached to it. They want to lose weight because they think it's what they "should" do. They saw an Instagram model doing weight training, so now they think that's what they "have to do" in order to be in shape. Or they have to try the new diet that so-and-so said was the "miracle solution" to all their problems.
But whenever you set a goal, you need to dig a bit deeper: WHY do you want to achieve this goal? And not just for the superficial reasons, but what meaning will you attach to the goal to ensure you stick to it?
It's only when you have a strong WHY in place behind your goal that you're able to see it through to the finish, especially when life gets tough and curve balls are thrown your way *because they inevitably will be.*
Make sure that the reason you want to achieve a goal is because it's meaningful to YOU, no one else. Because if you're doing it for someone else, the motivation will fade faaaaast.
What do YOU like to do? What does happiness and success look like to you in every area of your life: body, career, finances, relationships, etc.?
All that matters is that you set goals that are in alignment with YOUR version of success, and no one else's.
3. BE YOUR OWN BEST FRIEND / CHEERLEADER.
Sometimes you just gotta be your own hype man, ya know what I'm sayin?
That means pumping yourself up to go after your goals every single day, even when you don't feel like it. Especially when you don't feel like it.
It's great to set up accountability systems for yourself: a coach to check in with every week, a personal trainer, a training partner, a co-worker or friend to hold you accountable.
But what happens in the meantime when those people aren't around?
YOU GOTTA HYPE YOURSELF UP, SIS!
Establish a solid morning routine that keeps you in a positive head space all day long. Dance around your house while you're making breakfast or getting ready for the day. Jam out in your car like no one's watching. Find ways to make yourself happy all. day. long. and this will make you even MORE likely to achieve your goals.
That being said, this also requires a level of knowing when to be tough on yourself (like sometimes you don't feel like working out, but ya just gotta get it done), balanced with being GENTLE with yourself.
You're not going to take the perfect steps toward your goals 100% of the time. And that's TOTALLY OK! In fact, it's encouraged, because it means you're trying. 100% of your best is going to look different every day.
When it comes to working out, sometimes that looks like a hardcore HIIT session, and other days it looks like a long, relaxing walk. But as long as you keep trying, keep showing up, and keep doing your personal best every single day, you'll end up at your goal eventually.
The worst thing you can do is go too hard, too soon (which a lot of us tend to do when we set resolutions or goals for ourselves). Instead, start with one simple habit and work on mastering that every single day. Once that habit becomes natural to you, work on another habit.
For example, if you're eating fast food and drinking 12 sodas every day, going completely vegan Paleo carb-free Keto probably isn't the best option. It's probably wise to start with replacing ONE soda with water, then two, then three.... and go from there.
Consistency is Queen, my darling.
So keep chipping away and taking those small baby steps every single day.
Instead of getting discouraged when you get off track, be gentle with yourself, HYPE YOURSELF back up again and get back on track immediately.
That is taking care of yourself.
I hope you found these tips helpful! These are the steps I take whenever I'm setting goals so ensure that I'm successful and actually follow through with them.
Reply to this email and let me know what goals you want to work on in 2019.
And if you need accountability to reach those goals, sign up for one of my 8-week nutrition coaching mentorship spots (we’re on a waitlist at the moment, so if you want to reserve a spot when the next round opens up, book your call ASAP sis!) You can register here for a free call where we'll chat about your goals and see if it's a good fit.
Sending you tons of love, light, happiness, determination and all around BADASSERY in 2019!
TIME TO LEVEL UP and become the YOU you know you can be!!!
xo
Julie
I'm now accepting applications for my 8-week Nutrition Mentorship program. There are a very limited number of spots available (I only work with 5 girls at a time and we’re currently on a waitlist for the next round), so if you're interested in reserving your spot, sign up for a coaching call and fill out the form here.
This is perfect for you if 2019 is the year you want to completely transform your relationship to food and your body!!
